oh yea...
I guess a description of my actual weights program might be useful. The program I follow is called linear periodization although I've modified it to suit my needs. Linear periodization involves decreasing reps, and increasing weight each week in order to keep the body guessing. So for any particular exercise the program looks like this:
Week 1: 12 reps, 3 sets@ x lbs
Week 2: 10 reps, 3 sets@ x+5 lbs
Week 3: 8 reps, 3 sets@ x+10 lbs
Week 4: 6 reps, 3 sets @ x+15 lbs
I call this a "cycle." At the end of a cycle you start over using the previous cycle's week 2 weight as your week 1 weight like:
Week 1: 12 reps, 3 sets @ x+5 lbs
Week 2: 10 reps, 3 sets @ X + 10 lbs
etc, etc. You keep increasing the weight until you can't complete the third set completely. If you CAN'T complete the third set, you carry that weight over to the next workout or even week until you CAN.....then you go up weight. In print it looks a lot more complicated than it actually is, but it does require you to actual keep a workout journal. Not a terribly bad thing though.
Week 1: 12 reps, 3 sets@ x lbs
Week 2: 10 reps, 3 sets@ x+5 lbs
Week 3: 8 reps, 3 sets@ x+10 lbs
Week 4: 6 reps, 3 sets @ x+15 lbs
I call this a "cycle." At the end of a cycle you start over using the previous cycle's week 2 weight as your week 1 weight like:
Week 1: 12 reps, 3 sets @ x+5 lbs
Week 2: 10 reps, 3 sets @ X + 10 lbs
etc, etc. You keep increasing the weight until you can't complete the third set completely. If you CAN'T complete the third set, you carry that weight over to the next workout or even week until you CAN.....then you go up weight. In print it looks a lot more complicated than it actually is, but it does require you to actual keep a workout journal. Not a terribly bad thing though.
Joo can do it!
ReplyDeleteI saw this really old blog and had to post the link. LOL @ picture...hmm interesting @ content :-D
http://www.codinghorror.com/blog/archives/000970.html